Abstract: A sports swing training system and method of operation trains the proper swing of a shaft to hit a sports target, such as a ball or puck so as to drive the sports target at a proper direction and velocity. The assembly provides a base. A height adjustable rod extends perpendicularly from base. A spring positions between the base and the bottom end of the rod to enable side-to-side swaying by the rod. A target holder attaches to top end of rod to retain a first sports target. A hub and a washer disposed at the bottom end of rod are rotatable about the rod. A rotating tethering mechanism extends from the hub, so as to enable tethering the interchangeable sports targets to a cable. The cable attaches to the tethering mechanism from a proximal end and attaches to a second sports target from an opposite end.